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Sommer 2017
General
Intermediate
Machine strength
Plan Details
The Sommer 2017 routine by thomas.evensen is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest & Arms
Est. 39 min
11 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
bicep overhead cable curl
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Mon
Chest & Arms 2
Est. 36 min
9 exercises
Machine Incline Chest Press
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
bicep overhead cable curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Tue
Back, Abs & Shoulders 2
Est. 53 min
11 exercises
Pull-Up
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
barbell cuban press
4 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Tue
Back, Abs & Shoulders
Est. 64 min
8 exercises
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 20 Reps
Dumbbell Bent-Over Row
3 Sets x 6 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
wide grip cable pulldown
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Cable Wood Chop
4 Sets x 8 Reps
Wed
Ass, Legs and Calves
Est. 75 min
9 exercises
Barbell Squat
5 Sets x 4 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Donkey Calf Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Barbell Clean Pull
4 Sets x 8 Reps
Wed
Ass, Legs and Calves 2
Est. 93 min
12 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Front Squat
3 Sets x 12 Reps
Barbell Sumo Deadlift
3 Sets x 12 Reps
Barbell Romanian Deadlift
1 Set x 5 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Barbell Zercher Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Barbell Clean Pull
5 Sets x 4 Reps
